Acid Reflux and Stomach Acid
What is stomach acid?
Our stomach acid, or hydrochloric acid or HCl, is part of our gastric juices and is a very important piece of the digestion process that you really need to get to know!
HCl typically has a pH of 1–3, making it highly acidic and effective at breaking down food. It contains enzymes such as pepsin for protein digestion and denaturing and lipase for fat digestion. The acidic environment of the stomach is not only useful for protein denaturing but also for protection against infectious agents. All material consumed by the body must pass through the stomach, making it an important defense against microbes. Many bacteria are killed or inhibited by the stomach's acidity.
And your stomach works hard producing around 4 litres of this stuff everyday!
So what can go wrong?
As we age or stress our bodies our stomach acid production can reduce and this defensive system can be compromised. Other causes of low stomach acid can be bacterial overgrowth, deficiencies in zinc, magnesium and B vitamins or long term use of medications.
Too little stomach acid can cause unwanted symptoms include acid reflux, heartburn, undigested food in your stools, fatigue, bloating.
Acid Reflux
Acid Reflux or GERD is often attributed to excessive stomach acid, but research by Jonathan Wright, MD of Tahoma Clinic, Washington, has found that in 90% of over 40s with GERD or heartburn, stomach acid levels are low. Without enough stomach acid to close the lower oesophageal sphincter, even small amounts of acid can leak into the oesophagus, causing discomfort.
I have some of these symptoms - what shall I do?
1. Practice mindful eating
The first simple step is to focus on mindful mealtimes. Always eat in as relaxed a state as possible. Try to take yourself away from any stressful environment, such as away from your desk at work and no looking at phones or TV whilst eating! Take 3 deep abdominal breaths to switch the body into its parasympathetic 'rest and digest' phase before taking your first bite. Take time to eat your meal, thinking about the sight, taste and smell of the food; eat slowly, with small mouthfuls chewing food really well.
2. Take note of triggers
Common known triggers for acid reflux include coffee, peppermint, alcohol, onions, vinegar, tomatoes, citrus, and dairy for some. Keep a note of which foods or drinks make your symptoms worse and consider eliminating them temporarily (approx 3-4 weeks) to see if symptoms abate. Then slowly introduce your triggers and see how your respond.
3. Limit liquids around meals
Only consume a small (200ml) glass of water with a meal to avoid over-diluting gastric secretions. Avoid consuming tea and coffee close to mealtimes as this can interfere with digestive secretions.
4. Try natural remedies
Taking a teaspoon of lemon juice or apple cider vinegar diluted in water immediately before the start of each main meal can help to provide a more acidic environment and reduce symptoms.
5. Try the bicarbonate of soda test
A simple bicarbonate of soda test can help determine if low stomach acid is an issue for you. Here is a video on how to do it at home. https://www.youtube.com/watch?v=jnUNJVCe6J8
6. Ask me
If natural remedies don’t improve symptoms, please contact me as futther tetsing may need to be conducted to understand the root cause of your reflux. If stomach acid is low we can challenge with Betaine HCl supplements but these should only be taken under practitioner supervision.
Best, Kate x